Buzz
A virus is circulating. Typically, when your immune system is strong, you’re better prepared to fight off infections. So, who wouldn’t want to ‘boost’ their immune system with vitamins, exercise, or any food or supplements that might help? But the entire concept is somewhat flawed.
Immunologists don’t exactly support the idea of ‘boosting’ the immune system, with one exception we’ll touch on in a moment. However, I get why people believe this. Many factors can weaken the immune system, so it’s natural to assume the opposite is true as well.
Just because you can weaken your immune system doesn’t mean you can strengthen it in the same way.
If you’re malnourished, or under significant stress, for example, you might be more vulnerable to illness. Experts are in agreement on this.
Here’s the one boost we do know about: a vaccine can improve your body’s ability to combat a specific pathogen. However, this is not a general ‘boost’ to the entire immune system.
So, if your immune system can be weakened, can’t it also be strengthened? Not quite. If your immune system were stronger than usual, attacking more things more frequently, that would be a problem. As the British Society for Immunology states, “Immune overactivity is as dangerous as immune underactivity.” Allergies and autoimmune disorders like rheumatoid arthritis are examples of this.
Supplements that claim to ‘boost’ immunity are mostly deceptive
According to trend reports referenced in this 2019 paper, improving the immune system is the primary reason people take supplements. In a study where scientists analyzed immune-boosting information in Google search results, they discovered that most results led to commercial and news websites promoting supplements and vitamins, with very little information on vaccines.
I reached out to Kamal Patel, a researcher who reviews studies on nutritional supplements for Examine.com, to get his opinion on immune-boosting supplements. He stated: 'While many people promoting 'immune-boosting' supplements and foods have good intentions, like 99% of others, they likely haven't read an immunology textbook and often overestimate their own understanding.'
The immune system is composed of numerous interconnected systems, and Patel highlights that medications affecting it can have severe side effects, including death. If a supplement could actually impact the immune system—most don't, despite their claims—it would also carry the risk of dangerous side effects.
'Immunology is incredibly complex!' Patel wrote to me in an email. 'It's not like a 90s video game where you just keep leveling up to fill your hearts to full.'
Even though people are increasingly concerned about their immune systems, supplements aren't the answer. If a harmless act, like sipping a cup of lemon water, makes you feel better, I won’t discourage you. Perhaps it offers a ritual that soothes you and gives the feeling of taking care of yourself. That’s fine, as long as you're honest with yourself about it.
But if your rituals make you anxious when you run out of lemons or worry about missing the right vitamins, it's time to pause. Take a deep breath. Refer to the World Health Organization's advice for protecting yourself—it will sound familiar: washing your hands is top priority. Focus on what you can control, instead of treating your immune system like a game you need to win.
